I have done one, need to do this second one. Have gone to the office. No one answered the phone. They said they would call me. I will call tomorrow. Keep pressing.
Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies
- Thread starter James Creeper
- Start date
Definitely need to do this second one. My sleep tracker is all over the place. Its taking its toll.
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
Got in early. Cold garage, heavy metal, and that flip‑the‑switch energy. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Treadmill for 40 minutes — endurance climbing just like the fam pushed me to do. Stretched pecs, arms, and back until everything felt unlocked.
The new hack squat/leg press combo is sitting there like a challenge. That thing is about to rewrite leg day. Extension/curl setup still holds its own, but the standard just got raised. Now it’s on me to put the thing together quickly.
*WORK SETS
Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 65s expecting a grind, but strength slid in smooth. 18 clean reps, locked‑in form, chest tight and squeezed.
Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s, full stretch, slow squeeze. Tempo got ugly in the best way. Honest reps, hot‑rod chest work.
Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack bumped, hit 12. Tris burning like hell’s depths Clean lockouts, no shortcuts.
Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup torching all three delt heads. Only 10 lbs, but the isolation felt like punishment for past sins. Traps stayed quiet. Shoulders screaming over the metal playlist.
Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Last set hit 8 — shoulders tapped out with dignity.
DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 240g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Didn’t sleep worth a damn. Felt off. Still showed up. Pre‑workout sub‑q, a little shake, clen in the mix — enough to kick the engine over. Some days you need that spark plug to fire. Execution stayed clean, pace stayed sharp, and the drive stayed forward. TEAM USP doesn’t fold on low‑sleep days. I will be trying to get ahold of the sleep clinic Monday.
*TEAM USP NEWS
Saint Patrick’s Day creeping up. Green‑lit chaos incoming. Something’s brewing.
*BODYBUILDING NEWS — TODAY’S HEAT CHECK
Wesley Vissers is on a tear right now, winning Detroit and fresh off reclaiming the 2026 Arnold Classic Physique title with a sharper, fuller, more balanced package than his 2024 win. Judges loved the Golden Era look he brought detail, flow, and that trademark silhouette. He was a bit off but you know he will bring it for Mike.
Meanwhile, Mike Sommerfeld hit a wall at the Arnold, couldn’t make the Classic Physique weight cap and had to withdraw at the last minute. That shook the lineup and opened the door for Wesley to dominate.
Now both men are shifting focus toward the UK Arnold, and the buzz is already building. Wesley is rolling in with momentum and pressure. Mike is coming in with something to prove after the weight‑cap miss. Classic Physique fans are calling this the collision course of the spring, redemption arc vs. reigning momentum.
TEAM USP keeps rising!
CHEST | SHOULDERS | TRIS
Got in early. Cold garage, heavy metal, and that flip‑the‑switch energy. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Treadmill for 40 minutes — endurance climbing just like the fam pushed me to do. Stretched pecs, arms, and back until everything felt unlocked.
The new hack squat/leg press combo is sitting there like a challenge. That thing is about to rewrite leg day. Extension/curl setup still holds its own, but the standard just got raised. Now it’s on me to put the thing together quickly.
*WORK SETS
Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 65s expecting a grind, but strength slid in smooth. 18 clean reps, locked‑in form, chest tight and squeezed.
Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s, full stretch, slow squeeze. Tempo got ugly in the best way. Honest reps, hot‑rod chest work.
Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack bumped, hit 12. Tris burning like hell’s depths Clean lockouts, no shortcuts.
Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup torching all three delt heads. Only 10 lbs, but the isolation felt like punishment for past sins. Traps stayed quiet. Shoulders screaming over the metal playlist.
Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Last set hit 8 — shoulders tapped out with dignity.
DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 240g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Didn’t sleep worth a damn. Felt off. Still showed up. Pre‑workout sub‑q, a little shake, clen in the mix — enough to kick the engine over. Some days you need that spark plug to fire. Execution stayed clean, pace stayed sharp, and the drive stayed forward. TEAM USP doesn’t fold on low‑sleep days. I will be trying to get ahold of the sleep clinic Monday.
*TEAM USP NEWS
Saint Patrick’s Day creeping up. Green‑lit chaos incoming. Something’s brewing.
*BODYBUILDING NEWS — TODAY’S HEAT CHECK
Wesley Vissers is on a tear right now, winning Detroit and fresh off reclaiming the 2026 Arnold Classic Physique title with a sharper, fuller, more balanced package than his 2024 win. Judges loved the Golden Era look he brought detail, flow, and that trademark silhouette. He was a bit off but you know he will bring it for Mike.
Meanwhile, Mike Sommerfeld hit a wall at the Arnold, couldn’t make the Classic Physique weight cap and had to withdraw at the last minute. That shook the lineup and opened the door for Wesley to dominate.
Now both men are shifting focus toward the UK Arnold, and the buzz is already building. Wesley is rolling in with momentum and pressure. Mike is coming in with something to prove after the weight‑cap miss. Classic Physique fans are calling this the collision course of the spring, redemption arc vs. reigning momentum.
TEAM USP keeps rising!
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Engine warmed. Peace un my happy place. Lats and bi's the main target.
*35 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
40 lbs — 12, 12, 14
Back lit up instantly. Hinge locked, bar path clean, reps snapping like cables under tension.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 — pure lat‑expansion warfare.
Elbow‑to‑hip cue still seems the way.
*Seated Cable Rows
110 lbs — 12, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.
*Face Pulls
30 lbs — 20 reps
Rear delts screaming over a death‑metal soundtrack.
Perfect chaos for a pull‑day burn.
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the edge of rupture.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,085
- Total Protein: 240g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Grinding out the same foods is hard for some but I find it fairly easy.
*OVERALL NOTES — Wings expanding. Arms thickening. Blueprint sharpening.
*Day 2 is officially the testing lab, curl variations rotating, angles shifting, and every tweak logged. And I feel that the cable curls are really hitting them right, just by stepping to different angles it seems to hit an over all delayed muscle soreness. Input definitely appreciated here. Or is the old school method still king? Just hit them all the time, or whenever you get near a dumbbell.
Lats are firing hard, cable height, tension, looking at different way to hit them to get a deeper connection down my torso
* TEAM USP stays locked In!
DAILY BODYBUILDING NEWS — March 16, 2026
Andrew Jacked drops a new 12‑days‑out update for Arnold UK
Andrew posted a crisp check‑in showing sharper lines, a tighter waist, and noticeably fuller delts. Fans are calling this his “cleanest look of the season.” Momentum is building hard for the UK stage at the end of the month. I am not for against seo, but looked to me his delts were even bigger. As long as it doesn't look like Derek's arms in the end.
Wesley Vissers continues his post‑Arnold tear with Detroit Pro dominance
Wesley followed up his Classic win with another victory at the Detroit Pro this weekend. He beat Ethan Gohari and said the Detroit crowd “lit a fire under him.” Classic Physique is officially his battlefield right now. Can't wait to see him and Mike face off and clear up the chatter.
Bodybuilding.com announces “Bodybuilding Health Plus”
A new platform focusing on metabolic health, recovery metrics, and long‑term physique longevity. It’s a big shift — they’re moving beyond supplements into full‑scale health tech and data‑driven coaching tools.
NPC Sampson Showdown hype ramps up
NPC News Online pushed new updates today for the March 28 Sampson Showdown in Las Vegas. Early‑season amateurs are circling this one as a breakout opportunity across Bodybuilding, Classic, Physique, Wellness, and Fit Model.
Industry chatter: Who’s peaking for the Arnold UK?
With the UK show two weeks out, analysts are debating who’s actually on track. Andrew looks ahead of schedule. Samson is rumored to be coming in heavier. But not on the roster yet, so just chatter of gossip I guess? From what I see he is not even close to compete. Several Classic guys are teasing “career‑best” looks without revealing much. But that's how it always works.
“GREEN WITH ENVY”
Something is up for sale that’s going to make the whole squad jealous. TEAM USP is leveling up again!
*Engine warmed. Peace un my happy place. Lats and bi's the main target.
*35 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
40 lbs — 12, 12, 14
Back lit up instantly. Hinge locked, bar path clean, reps snapping like cables under tension.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 — pure lat‑expansion warfare.
Elbow‑to‑hip cue still seems the way.
*Seated Cable Rows
110 lbs — 12, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does.
*Face Pulls
30 lbs — 20 reps
Rear delts screaming over a death‑metal soundtrack.
Perfect chaos for a pull‑day burn.
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the edge of rupture.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent.
*DAILY FUEL BREAKDOWN
- Total Calories: 3,085
- Total Protein: 240g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Grinding out the same foods is hard for some but I find it fairly easy.
*OVERALL NOTES — Wings expanding. Arms thickening. Blueprint sharpening.
*Day 2 is officially the testing lab, curl variations rotating, angles shifting, and every tweak logged. And I feel that the cable curls are really hitting them right, just by stepping to different angles it seems to hit an over all delayed muscle soreness. Input definitely appreciated here. Or is the old school method still king? Just hit them all the time, or whenever you get near a dumbbell.
Lats are firing hard, cable height, tension, looking at different way to hit them to get a deeper connection down my torso
* TEAM USP stays locked In!
DAILY BODYBUILDING NEWS — March 16, 2026
Andrew Jacked drops a new 12‑days‑out update for Arnold UK
Andrew posted a crisp check‑in showing sharper lines, a tighter waist, and noticeably fuller delts. Fans are calling this his “cleanest look of the season.” Momentum is building hard for the UK stage at the end of the month. I am not for against seo, but looked to me his delts were even bigger. As long as it doesn't look like Derek's arms in the end.
Wesley Vissers continues his post‑Arnold tear with Detroit Pro dominance
Wesley followed up his Classic win with another victory at the Detroit Pro this weekend. He beat Ethan Gohari and said the Detroit crowd “lit a fire under him.” Classic Physique is officially his battlefield right now. Can't wait to see him and Mike face off and clear up the chatter.
Bodybuilding.com announces “Bodybuilding Health Plus”
A new platform focusing on metabolic health, recovery metrics, and long‑term physique longevity. It’s a big shift — they’re moving beyond supplements into full‑scale health tech and data‑driven coaching tools.
NPC Sampson Showdown hype ramps up
NPC News Online pushed new updates today for the March 28 Sampson Showdown in Las Vegas. Early‑season amateurs are circling this one as a breakout opportunity across Bodybuilding, Classic, Physique, Wellness, and Fit Model.
Industry chatter: Who’s peaking for the Arnold UK?
With the UK show two weeks out, analysts are debating who’s actually on track. Andrew looks ahead of schedule. Samson is rumored to be coming in heavier. But not on the roster yet, so just chatter of gossip I guess? From what I see he is not even close to compete. Several Classic guys are teasing “career‑best” looks without revealing much. But that's how it always works.
“GREEN WITH ENVY”
Something is up for sale that’s going to make the whole squad jealous. TEAM USP is leveling up again!
Big thanks to @James Creeper and the US-Pharmacies team for win 
Thank you! I truly appreciate the whole team! And you!
TEAM USP — DAY 3: Legs, Calves & Abs 
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Training Log
*Leg Press
6 plates or 270lbs, stance locked wide today. Neutral position.
Paused reps, no softness.
4×12 — quads BURNS instantly lights up on the outside. Will play more with this. Will be increasing work with ped load going up.
*Cable Crunches
40 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still iratated.
Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~240g
-Fats:~85g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still sore, they’re getting pushed on extra and the bi's too. Due for some private labs going to be running back up if all looks good to me. And respected peers that seem to know a lot more about blood work than a GP. Still banging on the door and calling the sleep clinic to get phase 2 sleep study done.
* Bodybuilding News today
DETROIT PRO DEEP CUTS ( THE HUSH STORYLINES)
* 1. Mohamed Foda’s Win Is Creating a Quiet Storm Behind the Scenes
Everyone’s talking about the result, but the industry chatter is way more interesting
Several coaches are saying Foda’s win wasn’t just conditioning, it was political momentum. After years of being overlooked, insiders claim the IFBB wants “new blood” in the Olympia lineup.
A few judges reportedly said off‑record that Foda’s front‑lat spread was the single most dominant pose of the entire show something that’s now circulating in private WhatsApp judge groups.
*Some athletes backstage were apparently shocked he beat the more “established” names, calling it a “changing of the guard moment.” I had read this and kinda seen for myself that things seem a bit off as I see them. But I am just a guy watching with ambition to be bigger. Not a judge.
*2. Wesley Vissers’ Classic Win Is Sparking a Criteria Debate Again
This isn’t the same old “Wesley won” headline. the deeper conversation is this,
*Classic judges are reportedly split on whether Wesley’s silhouette-first look is becoming too dominant for the division.
*A few Classic competitors privately complained that the division is drifting toward “aesthetic mass monsters” instead of the original golden-era ideal. I tend to agree dude is huge. How to you place a cap on a 6'3 dude vrs a 5'2 guy? And say its the same class?
*Some insiders think Wesley’s win here sets up a collision course with Urs later in the season and that the federation wants that rivalry to headline Classic this year.
But what I see from Urs is getting massive and heading to open. So think this is odd in the way it was laid out.
* 3. Iain Valliere’s Pre‑Show Picks Are Aging Badly — And That’s Causing Drama
Iain publicly dropped his Top 10 predictions before the show… and several of them missed the mark.
Athletes who weren’t on his radar but placed well are now subtweeting and throwing shade about being “counted out.”
Some fans are calling Iain’s list “politically biased,” while others say he’s just out of touch with the new wave of physiques.
The bodybuilding subreddit is currently roasting his picks, calling it the “worst prediction weekend of the season.” But I didn't post my picks top to bottom. So that's a win for me them not seeing that.
* 4. The Detroit Pro Competitor List Revealed a Bigger Issue: The Division Is Splitting
Looking at the official roster, insiders noticed something interesting
*The Men’s Open lineup is now polarized... half the guys are mass-first, half are shape-first.
*Coaches are saying this is the most divided the division has been since the early 2010s.
*Several athletes reportedly changed their peak-week strategy last minute because they didn’t know which “look” the judges were going to reward.
* 5. Matthew Grego Winning Classic on Some Lists Is Causing Confusion
Some outlets listed Matthew Grego as the Classic winner instead of Wesley and that mix-up is fueling conspiracy theories.
Fans think the IFBB media pipeline is disorganized, and some believe the federation is “testing reactions” to different winners.
Others think it’s just sloppy reporting but it’s still creating noise.
* I think people just like complaining
* 6. Quiet Backstage Talk: Several Athletes Are Questioning the Olympia Qualification System
Because Detroit is an early-season Olympia qualifier, some pros are saying.
The system rewards early-season peakers too heavily.
Late-season athletes feel they’re being forced into more shows than their bodies can handle.
A few coaches are pushing for a points-based hybrid system to return.
I personally don't know how to feel about it.
*I think the classic needs to be that. And open. Biggest baddest most shredded you can get. Not just ascetic appeal.
TEAM USP SALE
The squad is already grabbing first.
Deals are live, and TEAM USP, hits them hard, and hits them together. Come join the crew!
*Sub Note
Diet stays simple and ruthless: slight breakfast tweaks, rice on standby, chicken crisped in the air fryer, protein shakes filling the gaps. Not really log worthy.
My wife’s down with a minor surgery, I still stay locked in and consistent. She has already talked about getting back in the gym with me, she needs to chill a few weeks, slow is in full swing.
And we got a hack squat rack. So new stuff incoming for day 3 plans.
She’ll will be working glutes and quads alot. As will I, and my legs blow up quick
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Training Log
*Leg Press
6 plates or 270lbs, stance locked wide today. Neutral position.
Paused reps, no softness.
4×12 — quads BURNS instantly lights up on the outside. Will play more with this. Will be increasing work with ped load going up.
*Cable Crunches
40 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still iratated.
Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~240g
-Fats:~85g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still sore, they’re getting pushed on extra and the bi's too. Due for some private labs going to be running back up if all looks good to me. And respected peers that seem to know a lot more about blood work than a GP. Still banging on the door and calling the sleep clinic to get phase 2 sleep study done.
* Bodybuilding News today
DETROIT PRO DEEP CUTS ( THE HUSH STORYLINES)
* 1. Mohamed Foda’s Win Is Creating a Quiet Storm Behind the Scenes
Everyone’s talking about the result, but the industry chatter is way more interesting
Several coaches are saying Foda’s win wasn’t just conditioning, it was political momentum. After years of being overlooked, insiders claim the IFBB wants “new blood” in the Olympia lineup.
A few judges reportedly said off‑record that Foda’s front‑lat spread was the single most dominant pose of the entire show something that’s now circulating in private WhatsApp judge groups.
*Some athletes backstage were apparently shocked he beat the more “established” names, calling it a “changing of the guard moment.” I had read this and kinda seen for myself that things seem a bit off as I see them. But I am just a guy watching with ambition to be bigger. Not a judge.
*2. Wesley Vissers’ Classic Win Is Sparking a Criteria Debate Again
This isn’t the same old “Wesley won” headline. the deeper conversation is this,
*Classic judges are reportedly split on whether Wesley’s silhouette-first look is becoming too dominant for the division.
*A few Classic competitors privately complained that the division is drifting toward “aesthetic mass monsters” instead of the original golden-era ideal. I tend to agree dude is huge. How to you place a cap on a 6'3 dude vrs a 5'2 guy? And say its the same class?
*Some insiders think Wesley’s win here sets up a collision course with Urs later in the season and that the federation wants that rivalry to headline Classic this year.
But what I see from Urs is getting massive and heading to open. So think this is odd in the way it was laid out.
* 3. Iain Valliere’s Pre‑Show Picks Are Aging Badly — And That’s Causing Drama
Iain publicly dropped his Top 10 predictions before the show… and several of them missed the mark.
Athletes who weren’t on his radar but placed well are now subtweeting and throwing shade about being “counted out.”
Some fans are calling Iain’s list “politically biased,” while others say he’s just out of touch with the new wave of physiques.
The bodybuilding subreddit is currently roasting his picks, calling it the “worst prediction weekend of the season.” But I didn't post my picks top to bottom. So that's a win for me them not seeing that.
* 4. The Detroit Pro Competitor List Revealed a Bigger Issue: The Division Is Splitting
Looking at the official roster, insiders noticed something interesting
*The Men’s Open lineup is now polarized... half the guys are mass-first, half are shape-first.
*Coaches are saying this is the most divided the division has been since the early 2010s.
*Several athletes reportedly changed their peak-week strategy last minute because they didn’t know which “look” the judges were going to reward.
* 5. Matthew Grego Winning Classic on Some Lists Is Causing Confusion
Some outlets listed Matthew Grego as the Classic winner instead of Wesley and that mix-up is fueling conspiracy theories.
Fans think the IFBB media pipeline is disorganized, and some believe the federation is “testing reactions” to different winners.
Others think it’s just sloppy reporting but it’s still creating noise.
* I think people just like complaining
* 6. Quiet Backstage Talk: Several Athletes Are Questioning the Olympia Qualification System
Because Detroit is an early-season Olympia qualifier, some pros are saying.
The system rewards early-season peakers too heavily.
Late-season athletes feel they’re being forced into more shows than their bodies can handle.
A few coaches are pushing for a points-based hybrid system to return.
I personally don't know how to feel about it.
*I think the classic needs to be that. And open. Biggest baddest most shredded you can get. Not just ascetic appeal.
TEAM USP SALE
The squad is already grabbing first.
Deals are live, and TEAM USP, hits them hard, and hits them together. Come join the crew!
*Sub Note
Diet stays simple and ruthless: slight breakfast tweaks, rice on standby, chicken crisped in the air fryer, protein shakes filling the gaps. Not really log worthy.
My wife’s down with a minor surgery, I still stay locked in and consistent. She has already talked about getting back in the gym with me, she needs to chill a few weeks, slow is in full swing.
And we got a hack squat rack. So new stuff incoming for day 3 plans.She’ll will be working glutes and quads alot. As will I, and my legs blow up quick
TEAM USP — Rest & Recovery Log (Mass‑Gain Phase On Cruise levels)
Rest day on paper, not in execution. Kept the system moving with house chores, 35 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
.Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I kinda of am enjoying this on for the rest day dinner
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg
*Notes of the day.
Kept the structure together. No missed meals, no drifting macros, no wasted motion. Even on a lower‑intensity day, the focus stays on fueling growth and keeping the body primed for the next heavy session. Mass comes from stacking days. As well as good sleep and I did get 7 hrs in. But at a cost of being groggy from a sleep med. The doc got called seems that they missed some paperwork for the second phase. Grrrrrrr... well at least its moving forward.
*Bodybuilding News today
The judging world shook today as Steve Weinberger fired back at what he called “incompetent, negative media” dragging the sport off‑course. He doubled down on higher standards for physique balance and posing, especially for guys like Andrew Jacked and Nick Walker heading toward Olympia season. The message was simple: raise the bar or get left behind.
He called out a few pod casts, and all of them kinda started the finger pointing game. I feel its a pod cast they can say whatever. You don't have to watch. And simply people love to complain vrs praise.
* Arnold Fallout Still Spreading
The Martin Fitzwater vs. Nick Walker tension refuses to die. More athletes and insiders are stepping in with their own takes, and the narrative is shifting from a single moment to a full‑blown conversation about sportsmanship in the Open class. This storyline is gaining more traction than anyone thought it would. Marvin just needs some professional help.
*Human Story of the Day
A standout headline came from Atlanta, where Mary Sims. A survivor of a five‑year cancer battle, stepped onstage as a competitive bodybuilder. She’s now using her platform to help women rebuild strength after medical trauma. A reminder of the deeper side of this sport.
*Larry Wheels Stirs the Pot
Larry Wheels hinted he’s ready to chase a 300‑plus pound Men’s Open physique, saying that pushing into mass‑monster territory is what fires him up right now. If he commits, the division gets a whole new wildcard. Personally I think it's all talk, he has done some amazing power lifting accomplishments. But with all the damage could he carve out?
* USP KEEPS RISING
Rest day on paper, not in execution. Kept the system moving with house chores, 35 minutes on the treadmill, and stayed locked in on the nutrition. Recovery is part of the growth cycle... the goal right now is simple: add size, add mass, stay disciplined.
*Meals & Macros
*Meal 1 — Oatmeal & Eggs
500 cals | 32g protein | 54g carbs | ~220 mg sodium
*Meal 2 — Shake #1
280 cals | 22g protein | 12g carbs | ~180 mg sodium
.Meal 3 — Chicken & Rice
610 cals | 58g protein | 60g carbs | ~420 mg sodium
*Meal 4 — Shake #2
280 cals | 22g protein | 12g carbs | ~180 mg sodium
*Meal 5 — Rice Cakes + Almond Butter
380 cals | 12g protein | 42g carbs | ~120 mg sodium
*Meal 6 — Gluten‑Free Spaghetti + 8 oz Lean Beef + Ragu Chunky Garden
705–760 cals | 63–64g protein | 49–60g carbs | 790–1,020 mg sodium
I kinda of am enjoying this on for the rest day dinner
*Meal 7 — Double Shake (Evening)
560 cals | 44g protein | 24g carbs | ~360 mg sodium
*Daily Totals
- Calories: 3,260–3,315
- Protein: 253–254g
- Carbs: 253–264g
- Fats: 96–101g
- Sodium: 2,270–2,500 mg
*Notes of the day.
Kept the structure together. No missed meals, no drifting macros, no wasted motion. Even on a lower‑intensity day, the focus stays on fueling growth and keeping the body primed for the next heavy session. Mass comes from stacking days. As well as good sleep and I did get 7 hrs in. But at a cost of being groggy from a sleep med. The doc got called seems that they missed some paperwork for the second phase. Grrrrrrr... well at least its moving forward.
*Bodybuilding News today
The judging world shook today as Steve Weinberger fired back at what he called “incompetent, negative media” dragging the sport off‑course. He doubled down on higher standards for physique balance and posing, especially for guys like Andrew Jacked and Nick Walker heading toward Olympia season. The message was simple: raise the bar or get left behind.
He called out a few pod casts, and all of them kinda started the finger pointing game. I feel its a pod cast they can say whatever. You don't have to watch. And simply people love to complain vrs praise.
* Arnold Fallout Still Spreading
The Martin Fitzwater vs. Nick Walker tension refuses to die. More athletes and insiders are stepping in with their own takes, and the narrative is shifting from a single moment to a full‑blown conversation about sportsmanship in the Open class. This storyline is gaining more traction than anyone thought it would. Marvin just needs some professional help.
*Human Story of the Day
A standout headline came from Atlanta, where Mary Sims. A survivor of a five‑year cancer battle, stepped onstage as a competitive bodybuilder. She’s now using her platform to help women rebuild strength after medical trauma. A reminder of the deeper side of this sport.
*Larry Wheels Stirs the Pot
Larry Wheels hinted he’s ready to chase a 300‑plus pound Men’s Open physique, saying that pushing into mass‑monster territory is what fires him up right now. If he commits, the division gets a whole new wildcard. Personally I think it's all talk, he has done some amazing power lifting accomplishments. But with all the damage could he carve out?
* USP KEEPS RISING
DAY 1 — PUSH WORK
CHEST | SHOULDERS | TRIS
*Got in early. The usual and had to crank the heavy metal just to push into go mode. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Use some yoga stretchs today see it this will help. Hit the treadmill for 40 minutes. Pushing that endurance up like the fam suggested. Stretched pecs, arms, and back until everything felt primed.
*The garage was a bit cold this morning. Got the hack squat/leg press combo, and that’s about to change My work out plans. Extension/curl setup still works, but now the standard is rising. Got the Hack built today, looking forward to mixing it up.
*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 65s expecting a grind, but the strength came in smoothly. 18 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed.
*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Tempo got nasty by the end, but the reps stayed honest. Hot‑rod work being done.
*Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack bumped, only hit 8 today slipping a bit on this one. Tris burning. Clean lockouts, no shortcuts, just pressure.
*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. Only 10 lbs, and only got to 10 before slipping form. Perfect isolation made it feel I did something wrong doing in a past life. Traps stayed silent. Shoulders screaming like my metal playlist.
*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 7, shoulders tapped out quicker than normal.
*DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 240g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Today I felt a bit drained and off didn't sleep well at all. No excuses. Got my ass on the ball with my Pre-Workout sub q, lil shakes with adding some clen on it too. But sometimes we all need some help, just clean execution and forward drive powered by TEAM USP.
*TEAM USP NEWS
The team speaks and the Boss listens we have new products coming in to already add to the deep and consistent selection.
*BODYBUILDING NEWS
Wesley Vissers: The Relentless One
Wesley keeps dropping updates that look like he’s tightening the screws every 48 hours. Waist tighter, legs sharper, silhouette cleaner, he’s treating the Arnold UK like a continuation of his win streak, not a reset. And finely beat Mike.
He’s the guy walking into Birmingham with momentum and discipline.
Mike Sommerfeld: The Scale’s Biggest Rival
Mike is once again in the spotlight for the wrong reasons.
After missing weight in Ohio and blaming height sticks, timing, and even time zones in Detroit, he’s now promising he’ll “definitely” make weight for the Arnold UK.
YouTube, IG, X, and Facebook are all saying the same thing:
“Elite physique, amateur execution.”
“How do you miss weight twice in Classic Physique?”
“How do you not know Eastern Standard Time for check‑ins?”
Mike’s muscle is world‑class.
His preparation is not.
*Sam S. The Quiet Threat With a Clear Lane
Sam is coming into the Arnold UK with something the other two don’t have a softer field around him.
Not “easy,” but definitely less tight competition compared to the chaos surrounding Wesley and the drama orbiting Mike.
What people are noticing across social media:
*His physique is consistent.
*His updates look clean, not overcooked.
* He’s not dealing with weight issues or last‑minute panic.
*He’s not in a war with the scale or the judges.
*But the big question:
Can he level up his presentation?
Because everyone sees the same thing:
If Sam tightens his posing, he jumps a full placing.
If he stops hiding his lines with rushed transitions, he becomes dangerous. Maybe a top 5 finish?
And yes...the hair.
*Some fans want it shorter.
*Some want it brushed back.
*Everyone agrees it needs to look intentional, not accidental.
*TEAM USP keeps rising! You can too, come check and browse for yourself. New products dropping soon!
CHEST | SHOULDERS | TRIS
*Got in early. The usual and had to crank the heavy metal just to push into go mode. Light cardio, 20‑rep push‑up bursts, mobility between rounds. Use some yoga stretchs today see it this will help. Hit the treadmill for 40 minutes. Pushing that endurance up like the fam suggested. Stretched pecs, arms, and back until everything felt primed.
*The garage was a bit cold this morning. Got the hack squat/leg press combo, and that’s about to change My work out plans. Extension/curl setup still works, but now the standard is rising. Got the Hack built today, looking forward to mixing it up.
*Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 65s expecting a grind, but the strength came in smoothly. 18 clean reps, locked‑in form, chest doing exactly what it was told. Tight, controlled, disrespectfully squeezed.
*Incline Dumbbell Flyes — 15°
10–15 reps × 4 sets
15s in hand, full stretch, slow squeeze. Tempo got nasty by the end, but the reps stayed honest. Hot‑rod work being done.
*Triceps Rope Pushdowns — 80 lbs
10–15 reps × 4 sets
Stack bumped, only hit 8 today slipping a bit on this one. Tris burning. Clean lockouts, no shortcuts, just pressure.
*Cable Lateral Raises
12–18 reps × 5 sets
Cross‑cable setup lighting all three delt heads. Only 10 lbs, and only got to 10 before slipping form. Perfect isolation made it feel I did something wrong doing in a past life. Traps stayed silent. Shoulders screaming like my metal playlist.
*Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Only 10 reps per set today. Last set hit 7, shoulders tapped out quicker than normal.
*DAILY FUEL BREAKDOWN
- Calories: 3,085
- Protein: 240g
- Carbs: ~360–380g
- Fat: ~65–75g
- Sodium: ~3,800–4,400mg
- Meals: 6 total
*OVERALL NOTES
Today I felt a bit drained and off didn't sleep well at all. No excuses. Got my ass on the ball with my Pre-Workout sub q, lil shakes with adding some clen on it too. But sometimes we all need some help, just clean execution and forward drive powered by TEAM USP.
*TEAM USP NEWS
The team speaks and the Boss listens we have new products coming in to already add to the deep and consistent selection.
*BODYBUILDING NEWS
Wesley Vissers: The Relentless One
Wesley keeps dropping updates that look like he’s tightening the screws every 48 hours. Waist tighter, legs sharper, silhouette cleaner, he’s treating the Arnold UK like a continuation of his win streak, not a reset. And finely beat Mike.
He’s the guy walking into Birmingham with momentum and discipline.
Mike Sommerfeld: The Scale’s Biggest RivalMike is once again in the spotlight for the wrong reasons.
After missing weight in Ohio and blaming height sticks, timing, and even time zones in Detroit, he’s now promising he’ll “definitely” make weight for the Arnold UK.
YouTube, IG, X, and Facebook are all saying the same thing:
“Elite physique, amateur execution.”
“How do you miss weight twice in Classic Physique?”
“How do you not know Eastern Standard Time for check‑ins?”
Mike’s muscle is world‑class.
His preparation is not.
*Sam S. The Quiet Threat With a Clear Lane
Sam is coming into the Arnold UK with something the other two don’t have a softer field around him.
Not “easy,” but definitely less tight competition compared to the chaos surrounding Wesley and the drama orbiting Mike.
What people are noticing across social media:
*His physique is consistent.
*His updates look clean, not overcooked.
* He’s not dealing with weight issues or last‑minute panic.
*He’s not in a war with the scale or the judges.
*But the big question:
Can he level up his presentation?
Because everyone sees the same thing:
If Sam tightens his posing, he jumps a full placing.
If he stops hiding his lines with rushed transitions, he becomes dangerous. Maybe a top 5 finish?
And yes...the hair.
*Some fans want it shorter.
*Some want it brushed back.
*Everyone agrees it needs to look intentional, not accidental.
*TEAM USP keeps rising! You can too, come check and browse for yourself. New products dropping soon!
Thank you brother!
DAY 2 — PULL | BACK • BICEPS • REAR DELTS
*Engine on high octane. Peace in my happy place. Lats and bi's the main target.
*35 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
50 lbs — 12, 12, 14
Back instantly took fire. Hinge locked, bar path clean, reps snapping like cables under tension.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 — pure lat‑expansion Trump style epic fury.
Elbow‑to‑hip cue still seems the way.
*Seated Cable Rows
130 lbs today — 12, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does, or the oxy I took
*Face Pulls
30 lbs — 20 reps
Rear delts screaming over a death‑metal soundtrack.
Perfect chaos for a pull‑day burn.
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the edge of rupture.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent.
* Extra sets, bench then in a laying curl, 260, plus Smith bar? 20-40?
3 sets to 8 reps. 90 seconds between sets
* laying bench curl 20 lbs x 3 sets
*DAILY FUEL BREAKDOWN
- Total Calories: 3,085
- Total Protein: 240g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Grinding out the same foods. But as I write this hitting a Greek yogurt for desert.
*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint zeroing in.
*Day 2 is officially the proving ground, curl variations rotating, angles shifting, and every tweak logged. And I feel that the cable curls are really hitting them right, just by stepping to different angles it seems to hit an over all delayed muscle soreness. But today I laid on the bench and did a set of 3 with 20 lbs in curls, something Dr. Mike was big on it seems to worked pretty good. Input definitely appreciated here. Or is the old school method still king? Just hit them all the time, or whenever you get near a dumbbell with all the classics?
Lats are firing hard, cable height, tension, looking at different way to hit them to get a deeper connection down my torso
* TEAM USP stays locked In!
DAILY BODYBUILDING NEWS — March 20, 2026
* Fitzwater Fallout Still Spreading Across the Industry
The Martin Fitzwater situation from the Arnold Classic is not cooling off it’s actually widening. New voices across X and IG are calling his behavior toward Nick Walker “the most avoidable meltdown of the season,” while others argue the federation’s handling of the moment exposed deeper issues with sportsmanship standards. Several pros are now openly debating whether the IFBB should implement a formal code-of-conduct clause for stage behavior. I did not want to talk about it. But I think it is something that should be adressed.
* Detroit Pro Aftershocks: Season Momentum Shifts
The 2026 Detroit Pro results are reshaping early-season narratives. Analysts are pointing out that the Detroit lineup revealed a widening gap between athletes who improved their conditioning during the off‑season and those who stagnated. The buzz is that this show may end up being the “quiet turning point” for the Olympia qualification race. Myself
* Samson Dauda Drops Off‑Season Bombshell
Samson Dauda revealed new details about his current off‑season split — and the headline is his 24‑inch arms, which instantly set social media on fire. The conversation isn’t just about size; it’s about whether his current training density is sustainable leading into Olympia prep. Coaches are split: some say he’s peaking early, others say he’s finally found the formula. I feel he is a pro and knows what he is doing.
* Guy Cisternino Claims Nick Walker Ran “Lower PEDs” at the Arnold
Cisternino stirred the pot again, saying Walker used “a lot lower” PEDs and diuretics for the 2026 Arnold Classic. This sparked a wave of debate about whether Walker intentionally came in flatter to preserve longevity or whether it was a miscalculated prep. The community is split, and the speculation is fueling algorithm‑breaking engagement. As well as was he being coached? Or not, like he said. Sure seems like something is off from voice to voice. I think Guy broke a contract.
* Steve Weinberger Calls Out Media & Breaks Down 2026 Mr. O Paths
Weinberger didn’t hold back, calling parts of bodybuilding media “incompetent” and laying out exactly what Andrew Jacked and Nick Walker must fix to be real threats at the 2026 Olympia. His bluntness is being praised as the “reality check the sport needed,” especially after weeks of drama overshadowing actual physique analysis.
* MY TAKE
This sport is hitting a crossroads not physically, but culturally. The Fitzwater situation exposed how thin the line is between passion and ego, and the Detroit Pro showed exactly who’s evolving and who’s stuck in neutral. Samson’s off‑season size is insane, but size without precision doesn’t win the big stages. And the PED talk around Walker? That’s noise, what matters is who shows up with the most complete package when the lights hit.
From where I’m standing, 2026 is shaping up to be the year where professionalism and execution matter more than hype. Sorry Sam, The athletes who stay locked in, stay disciplined, and stay out of the drama are the ones who’ll rise. TEAM USP energy!!! we don’t chase chaos, we chase progress. Simple!
USP leveling up! Raises the bar again. Top notch service and products and new ones coming out soon!
*Engine on high octane. Peace in my happy place. Lats and bi's the main target.
*35 minutes on the treadmill at a steady 125–135 BPM
*Bent‑Over Barbell Rows
50 lbs — 12, 12, 14
Back instantly took fire. Hinge locked, bar path clean, reps snapping like cables under tension.
*Lat Pulldowns (Wide + Unilateral)
95 on the stack
Wide‑to‑narrow rotation for 16–18 reps across 6 sets.
Unilateral rounds pushed past 20 — pure lat‑expansion Trump style epic fury.
Elbow‑to‑hip cue still seems the way.
*Seated Cable Rows
130 lbs today — 12, 15, 15
Full resets, tight pulls, 90‑second discipline.
Strength shows up when structure does, or the oxy I took
*Face Pulls
30 lbs — 20 reps
Rear delts screaming over a death‑metal soundtrack.
Perfect chaos for a pull‑day burn.
*Seated Cable Dumbbell Curls
85 lbs
Set 1: 12 slow, surgical reps
Set 5: 8 full reps + 6 partials
Arms pumped to the edge of rupture.
*Pullovers
65 lb dumbbell — 3×20
Sideways on the bench, letting gravity peel the lats open.
Last set slowed to carve out width with intent.
* Extra sets, bench then in a laying curl, 260, plus Smith bar? 20-40?
3 sets to 8 reps. 90 seconds between sets
* laying bench curl 20 lbs x 3 sets
*DAILY FUEL BREAKDOWN
- Total Calories: 3,085
- Total Protein: 240g
- Total Carbs: ~360–380g
- Total Fat: ~65–75g
- Total Sodium: ~3,800–4,400mg
- Grinding out the same foods. But as I write this hitting a Greek yogurt for desert.
*OVERALL NOTES — Wings getting hit every workout day, Arms thickening. Blueprint zeroing in.
*Day 2 is officially the proving ground, curl variations rotating, angles shifting, and every tweak logged. And I feel that the cable curls are really hitting them right, just by stepping to different angles it seems to hit an over all delayed muscle soreness. But today I laid on the bench and did a set of 3 with 20 lbs in curls, something Dr. Mike was big on it seems to worked pretty good. Input definitely appreciated here. Or is the old school method still king? Just hit them all the time, or whenever you get near a dumbbell with all the classics?
Lats are firing hard, cable height, tension, looking at different way to hit them to get a deeper connection down my torso
* TEAM USP stays locked In!
DAILY BODYBUILDING NEWS — March 20, 2026
* Fitzwater Fallout Still Spreading Across the Industry
The Martin Fitzwater situation from the Arnold Classic is not cooling off it’s actually widening. New voices across X and IG are calling his behavior toward Nick Walker “the most avoidable meltdown of the season,” while others argue the federation’s handling of the moment exposed deeper issues with sportsmanship standards. Several pros are now openly debating whether the IFBB should implement a formal code-of-conduct clause for stage behavior. I did not want to talk about it. But I think it is something that should be adressed.
* Detroit Pro Aftershocks: Season Momentum Shifts
The 2026 Detroit Pro results are reshaping early-season narratives. Analysts are pointing out that the Detroit lineup revealed a widening gap between athletes who improved their conditioning during the off‑season and those who stagnated. The buzz is that this show may end up being the “quiet turning point” for the Olympia qualification race. Myself
* Samson Dauda Drops Off‑Season Bombshell
Samson Dauda revealed new details about his current off‑season split — and the headline is his 24‑inch arms, which instantly set social media on fire. The conversation isn’t just about size; it’s about whether his current training density is sustainable leading into Olympia prep. Coaches are split: some say he’s peaking early, others say he’s finally found the formula. I feel he is a pro and knows what he is doing.
* Guy Cisternino Claims Nick Walker Ran “Lower PEDs” at the Arnold
Cisternino stirred the pot again, saying Walker used “a lot lower” PEDs and diuretics for the 2026 Arnold Classic. This sparked a wave of debate about whether Walker intentionally came in flatter to preserve longevity or whether it was a miscalculated prep. The community is split, and the speculation is fueling algorithm‑breaking engagement. As well as was he being coached? Or not, like he said. Sure seems like something is off from voice to voice. I think Guy broke a contract.
* Steve Weinberger Calls Out Media & Breaks Down 2026 Mr. O Paths
Weinberger didn’t hold back, calling parts of bodybuilding media “incompetent” and laying out exactly what Andrew Jacked and Nick Walker must fix to be real threats at the 2026 Olympia. His bluntness is being praised as the “reality check the sport needed,” especially after weeks of drama overshadowing actual physique analysis.
* MY TAKE This sport is hitting a crossroads not physically, but culturally. The Fitzwater situation exposed how thin the line is between passion and ego, and the Detroit Pro showed exactly who’s evolving and who’s stuck in neutral. Samson’s off‑season size is insane, but size without precision doesn’t win the big stages. And the PED talk around Walker? That’s noise, what matters is who shows up with the most complete package when the lights hit.
From where I’m standing, 2026 is shaping up to be the year where professionalism and execution matter more than hype. Sorry Sam, The athletes who stay locked in, stay disciplined, and stay out of the drama are the ones who’ll rise. TEAM USP energy!!! we don’t chase chaos, we chase progress. Simple!
USP leveling up! Raises the bar again. Top notch service and products and new ones coming out soon!
TEAM USP — DAY 3: Legs, Calves & Abs
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Training Log
*Leg Press
6 plates or 270lbs, stance locked wide today. Wide stance position.
Paused reps, no softness.
4×12 — quads BURNS instantly lights up on the outside way more than neutral. Will play more with this. Will be increasing work with ped load going up.
*Cable Crunches
Double the weight 80 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
I did not put before but I was doing 30-40 reps. And doing 6 sets. This cot it down to 25 reps and 6 sets. I feel I can do way more lbs, my rib will bug but its seems more stable than before. Should I add more weight with less reps again?
Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still barking.
Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~240g
-Fats:~85g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still sore, they’re getting pushed on extra and the bi's too. Couldn't hardly brush my hair this morning
* Sub note... Fit shaming,... so my wife has been attacked. Not just by anyone but her younger sisters and her mother. Telling her she looks like she is melted wax, on meth, a Crack head. And the big one that she should kill her self on FB not on her profile but another one of her solon we go to for waxingand such, she suffers from major depression. She was a mess today. She is obviously not like most us guys. Say it to my face, FAFO! My younger siblings call me sir. They have respect.
They talked shit about me too. Myself, I blow stuff like this off. Idgaf. But her she can't stop thinking about it and is in a bad place. I know why people with pea brains do this. They are upset with how they look and project their own insecurities. She is looking for way to counter or combat this without losing the power in the situation. It's the samething, you see and hear something like this, say something. We as a whole are stronger than the few cowards / bullies. And definitely better off in life than their boxed food loser life style. Any positive comments on her 100 lb weight loss is appreciated. Or any advice on how to deal with it.
*Bodybuilding News
THE NIGERIAN LION’S REAL OFF‑SEASON STORY, THE PART NOBODY IS TALKING ABOUT
While everyone else is parroting the same surface‑level “24‑inch arms” headline, the deeper conversation happening across niche forums and long‑form interviews is this:
1. Samson is quietly restructuring his entire off‑season training split
Not just “more food, more size.”
He’s shifting toward a density‑first split that prioritizes mid‑range overload and long‑duration tension blocks a style he hinted at during a One54 Africa discussion but didn’t fully break down publicly.
This is the kind of shift pros make when they’re preparing to change their silhouette, not just add pounds.
2. His arm measurement wasn’t the headline the context was
Samson didn’t just say “24 inches.”
He compared his measurement to Hulk Hogan’s iconic tape‑measure moment a subtle flex that he’s entering the “mythic proportion” conversation, not just the Olympia one.
That comparison wasn’t random. It was intentional branding.
3. Underground chatter says his physique updates are hiding something bigger
Small channels and niche forums are pointing out that his recent physique clips show:
* A thicker clavicle‑to‑deltoid sweep
* A deeper lat shelf from the rear
* A more mature grain in the triceps
These aren’t “off‑season bloat” traits they’re structural improvements.
4. Sponsorship movement rumors are circulating again
A few hardcore boards are still dissecting his earlier sponsorship shake‑up and what it means for his 2026 Olympia prep.
The theory: Samson is positioning himself for a multi‑brand leverage year, which usually only happens when an athlete expects to be the center of the sport.
MY TAKE — TEAM USP STYLE
Samson isn’t just growing he’s re‑engineering.
This isn’t the behavior of a guy trying to “hold his spot.”
This is the behavior of a guy preparing to rewrite the top of the division.
The mainstream sees size. And in my take from muscle discord he did fit shaming to him, saying he has trouble breathing on a couch, that he is obviously overweight and obese. What struck a negative cord with me today.
*The deep‑cut crowd sees purposeful intent. And knowing he will make a cut and hopefully the biggest baddest mf since Ronnie!
And intent is what wins titles.
*TEAM USP NEW PRODUCTS COMING SOON!!!
Lower body got worked over, core got sliced.
Still my work Never stops! TEAM USP STYLE!
*Training Log
*Leg Press
6 plates or 270lbs, stance locked wide today. Wide stance position.
Paused reps, no softness.
4×12 — quads BURNS instantly lights up on the outside way more than neutral. Will play more with this. Will be increasing work with ped load going up.
*Cable Crunches
Double the weight 80 lbs, rib cage crushed down, spine arched, hips pulling through.
Old rib seems not to like this one, but didn’t stop a single rep.
Controlled and systemic.
I did not put before but I was doing 30-40 reps. And doing 6 sets. This cot it down to 25 reps and 6 sets. I feel I can do way more lbs, my rib will bug but its seems more stable than before. Should I add more weight with less reps again?
Romanian Deadlifts
140 lbs, back loosened, belt tight. Hamstrings lit up.
10 on the opener, then strategic 8s to keep the tank primed.
Calf Raises
135 lbs on a 2‑inch platform, heels hanging deep.
Stretch, squeeze, repeat.
Calves started cramping a bit again.
Hanging Leg Raises
Weighted sets with 5 lbs on the feet.
Strict, no sway.
Abs torched, rib still barking.
Smith Machine Squats
225 lbs, neutral stance, tempo locked.
8 → 10 → matched again for sets 3 & 4.
Reps climbing soon.
Daily Totals
- Calories: ~3,050
- Protein: ~240g
-Fats:~85g
- Carbs: Moderate‑high (ideal for recovery)
- Fats: Controlled, mostly from eggs + almond butter
*Notes of the Day
Rest day tomorrow. Carbs going up for recovery, GH and glucose control as normal.
Tank gets refilled because the body definitely needs it.
Wings still sore, they’re getting pushed on extra and the bi's too. Couldn't hardly brush my hair this morning
* Sub note... Fit shaming,... so my wife has been attacked. Not just by anyone but her younger sisters and her mother. Telling her she looks like she is melted wax, on meth, a Crack head. And the big one that she should kill her self on FB not on her profile but another one of her solon we go to for waxingand such, she suffers from major depression. She was a mess today. She is obviously not like most us guys. Say it to my face, FAFO! My younger siblings call me sir. They have respect.
They talked shit about me too. Myself, I blow stuff like this off. Idgaf. But her she can't stop thinking about it and is in a bad place. I know why people with pea brains do this. They are upset with how they look and project their own insecurities. She is looking for way to counter or combat this without losing the power in the situation. It's the samething, you see and hear something like this, say something. We as a whole are stronger than the few cowards / bullies. And definitely better off in life than their boxed food loser life style. Any positive comments on her 100 lb weight loss is appreciated. Or any advice on how to deal with it.
*Bodybuilding News
THE NIGERIAN LION’S REAL OFF‑SEASON STORY, THE PART NOBODY IS TALKING ABOUT
While everyone else is parroting the same surface‑level “24‑inch arms” headline, the deeper conversation happening across niche forums and long‑form interviews is this:
1. Samson is quietly restructuring his entire off‑season training split
Not just “more food, more size.”
He’s shifting toward a density‑first split that prioritizes mid‑range overload and long‑duration tension blocks a style he hinted at during a One54 Africa discussion but didn’t fully break down publicly.
This is the kind of shift pros make when they’re preparing to change their silhouette, not just add pounds.
2. His arm measurement wasn’t the headline the context was
Samson didn’t just say “24 inches.”
He compared his measurement to Hulk Hogan’s iconic tape‑measure moment a subtle flex that he’s entering the “mythic proportion” conversation, not just the Olympia one.
That comparison wasn’t random. It was intentional branding.
3. Underground chatter says his physique updates are hiding something bigger
Small channels and niche forums are pointing out that his recent physique clips show:
* A thicker clavicle‑to‑deltoid sweep
* A deeper lat shelf from the rear
* A more mature grain in the triceps
These aren’t “off‑season bloat” traits they’re structural improvements.
4. Sponsorship movement rumors are circulating again
A few hardcore boards are still dissecting his earlier sponsorship shake‑up and what it means for his 2026 Olympia prep.
The theory: Samson is positioning himself for a multi‑brand leverage year, which usually only happens when an athlete expects to be the center of the sport.
MY TAKE — TEAM USP STYLESamson isn’t just growing he’s re‑engineering.
This isn’t the behavior of a guy trying to “hold his spot.”
This is the behavior of a guy preparing to rewrite the top of the division.
The mainstream sees size. And in my take from muscle discord he did fit shaming to him, saying he has trouble breathing on a couch, that he is obviously overweight and obese. What struck a negative cord with me today.
*The deep‑cut crowd sees purposeful intent. And knowing he will make a cut and hopefully the biggest baddest mf since Ronnie!
And intent is what wins titles.
*TEAM USP NEW PRODUCTS COMING SOON!!!
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